During this mindfulness training,
We'll be developing the skill of calming with the whole breath.
If you just start out taking a meditation posture,
Now closing your eyes over lightly.
Start to be aware of what it feels like.
Just to be here.
Becoming aware of any sounds around you.
Allowing the change within the sound to hold your attention.
Becoming aware of any sounds around you.
Now slowly bring your awareness into your body.
Being aware of what it feels like just to sit here.
Aware of the experience of warmth or coolness within your body.
Also start to be aware of the place where your body touches the chair or the floor.
The experience of your whole body just sitting here.
Becoming aware of the experience of warmth or coolness within your body.
Now slowly bring your awareness into your body.
Now relax your chest and belly.
And allow your breathing to flow freely and naturally within your body.
Feeling the gentle movement of your breathing.
Now slowly bring your awareness into your body.
Becoming aware of the experience of warmth or coolness within your body.
Now start to be more closely aware of your breathing.
See if you can notice the moment each in-breath begins.
When you can experience the beginning of the in-breath,
Also be aware of its middle and its end.
Becoming aware of the full length of the in-breath.
Now slowly bring your awareness into your body.
Now see if you can also notice the beginning of each out-breath.
Also experience its middle and its end.
Becoming aware of the full length of each breath.
Now slowly bring your awareness into your body.
Becoming aware of the full length of each breath.
Now slowly start to widen your awareness throughout the whole of your body.
And start to notice how your body responds to breathing.
Now slowly bring your awareness into your body.
Becoming aware of the full length of each breath.
Now slowly bring your awareness into your body.
Seeing that as your breath comes in,
Your body feels expanding outwards.
And as your breath goes out,
Your body deflates relaxing inwards.
Now slowly bring your awareness into your body.
Becoming aware of the full length of each breath.
Becoming aware of the full expansion and deflation of the breath throughout your body.
Now slowly bring your awareness into your body.
Completely aware of the movement of your body as it breathes.
Now slowly bring your awareness into your body.
Now slowly bring your awareness into your body.
As your breath comes in and your body feels expanding outwards,
Allow yourself to open to whatever you are experiencing now.
With each in-breath,
Open to sounds around you.
Open to sounds.
Open to sensations in your body.
Open to thoughts and fantasies.
Open to the state of your mind as you experience it right now.
Open to the state of your mind.
Open to the state of your mind.
As your breath goes out and your body deflates.
Allow yourself to soften,
Relax with that out-breath.
Open to all your senses.
Breath goes out,
Deflating,
Soften.
Listen into everything with that out-breath.
Open.
Soften Ace up to arse Soften still Bringing your awareness back into your body.
Now start to be more aware of the deflation of the outbrah.
Following that out-breath all the way to the end.
Now start to be more aware of the deflation of the outbrah.
Slightly slow down and lengthen that deflation of the out-breath.
Now start to be more aware of the deflation of the outbrah.
Each time the breath goes out,
Abandon all effort.
Now start to be more aware of the deflation of the outbrah.
Relaxing all effort.
Relaxing all effort.
Relaxing all effort.
Calming all effort.
Relaxing all effort.
Calm.
Relaxing all effort.
Relaxing all effort.
Relaxing all effort.
Relaxing all effort.
Relaxing all effort.
Bringing your awareness back into your body.
Now following the out-breath all the way to the end.
See if you can notice the very ending of the out-breath.
Relaxing all effort.
Can you notice the out-breath ending?
Get in the gap between the breaths.
Sitting in the gap,
Wait for the in-breath to begin.
Allow the in-breath to happen naturally by itself.
Relaxing all effort.
Following the out-breath you'll notice it end.
Then a gap.
Then the beginning of the in-breath.
End.
Gap.
Begin.
Allowing your awareness to sit in the gap between the breaths.
Relaxing all effort.
Relaxing all effort.
Relaxing all effort.
Relaxing all effort.
Every time your awareness sits in the gap,
Just allow yourself to physically and mentally relax.
Relaxing all effort.
Relaxing all effort.
Only notice the moment the breath ends.
And the moment the breath arises again.
Relaxing all effort.
You no longer see breathing.
Relaxing all effort.
Relaxing all effort.
Allow your awareness to sink deeper in the gap.
Relaxing all effort.
Relaxing all effort.
Relaxing all effort.
Drying deeper into this gap.
Relaxing all effort.
Allow the stillness within the gap to grow within you.
Relaxing all effort.
Relaxing all effort.
Relaxing all effort.
Calm.
Relaxing all effort.
Relaxing all effort.
Still.
Relaxing all effort.
Relaxing all effort.
Relaxing all effort.
Relaxing all effort.
Relaxing all effort.
Relaxing all effort.
Relaxing all effort.
Relaxing all effort.
Now slowly bringing your awareness back into your body.
Becoming aware of the experience of just sitting here.
Becoming aware of any warmth or coolness within your body.
The heaviness as your body relaxes.
The touch.
Start to become aware of any sounds around you.
Allowing those sounds to come into you.
And when you're ready you can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
And goodbye.
